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Log

Date Workout Score Ave Comments Action
02/10/17 7:29.9 2,000m 1:52.4

1:57.1/6.1/49.7/6.9 = 3:53.2/36.6 (24/5/7/8) 194str [7.5f2] SINO34/690+ s0645 mfp*** 77.7kg

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02/09/17 7:37.0 2,000m 1:54.2

1:58.6/7.2/4.2/47.0 (25///7) 194str [7.5f2] SINO33/689+ s0640 mfp*** 78.6kg

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02/08/17 7:24.1 2,009m 1:50.5

1:50.2/1.4/0.8/49.3+2.5'/9m = 3:41.6/0.1 = 7:21.6/2k (26//7/8) [7.5f2] SINO32/688+ s2130 78.1kg 2.2mi Snr XC @ 1500 mfp***+4xcoffee<…

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02/07/17 7:39.6 2,000m 1:54.9

1:57.7/5/4.7/49.7 (24/5/6/7) [7.5f2] SINO31/688 s2100 77.7kg

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02/06/17 0:48.1 300m 1:20.1

3x100 2'R 16.1//15.9 (52/45/53) 787/97/73Wmax

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02/06/17 7:27.7 2,000m 1:51.9

1:45.8/55.7/6.3/49.9 = 3:41.5/6.2 (24///6) [7.5f2] s2100 m,fp*** SINO30/686+ 77.7kg

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02/05/17 21097m 1:24:43.3 2:00.4

4:00.0/3:59.5/4:03.6/4.3/3.3/1.6/5/2.0/3:59.2/8.8/9.3/6.2/8.7/7.3/4.4/4:04.9/0.0/6.9/0.1/4.6/2+22.8/97m = 10k/10k 40:13.8/02.4 59:59.7/15…

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02/04/17 7:29.2 2,000m 1:52.3

1:56.9/4.7/0.8/46.7 (25//7/9) [7.5f2] s0900 mfp*** SINO28/685 77.7kg

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02/03/17 17:01.0 4,363m 1:57.0

4009/162/192 3:54.9/7.8/4:07.6/3:53.1::30.3::34.8 HMHD::1'HD::1'HD [7.5f2/9f1/9f1] SINO27/684 mfp*** 77.7kg

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02/02/17 7:40.8 2,000m 1:55.2

1:59.5/7.3/4.8/49.2 = 3:56.8/44.0 (24/5//7) [7.5f2] s0640 SINO26/682+ mfp**** 78.1kg

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02/01/17 0:16.0 100m 1:20.0

380?/791 Wfirst/max [maxf1]

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02/01/17 0:16.0 100m 1:20.0

233/799 Wfirst/max [maxf1]

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02/01/17 7:31.1 2,000m 1:52.7

50.7/3.5/8.0/6/4/5/3/5.1 (26/5/6/5/6//7//) [7.5f2] s2215 78.1kg SINO25/681+ mfp****

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01/31/17 1:20.0 450m 1:28.8

200/250m relay practice

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01/31/17 19:45.4 5,000m 1:58.5

1:44.9/55.2/4.3/2:01.3/3.8/2.1/9/3.3/2.0/1:55.6 = 9:39.5/10:05.9 (25/6////) [7.5f2] s0640 77.2kg SINO24/680+ mfp**** EF

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01/30/17 5000m 19:01.4 1:54.1

3:41.1/51.9/3.1/4/41.9 = 9:29.0/32.4 (25/6///7) [7.5f2] mfp*** SINO23/679+ s0645 76.3kg

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01/29/17 39:53.2 10,000m 1:59.6

3:54.9/5.7/6/4:01.4/0.0/3:58.0/4:03.4/5.2/1.5/3:57.4 (25////6//////) [7.5f2] mfp*** SINO22/678+ s1400 76.8kg

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01/29/17 5000m 19:02.2 1:54.2

3:43.5/51.6/3.0/2.0/41.9 = 9:32.0/0.2 (25////7) [7.5f2] mfp*** SINO22/678+ s1100 76.8kg

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01/28/17 9:52.3 2,560m 1:55.6

Pace: 1:54.8//8.7 (25/6/5) mfp** SINO21/677+ s2300 78.7kg 10kHD

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01/27/17 13:43.6 3,546m 1:56.1

3:48.2/53.7/6/1:57.3 pace for 546m (25) [7.5f2] mfp*** SINO20/676+ s0650 78.9kg 5k interrupted

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01/26/17 7:36.7 2,000m 1:54.1

1:51.7/7.8/6.3/0.9 = 3:49.5/7.2 (24//5/6) [7.5f2] mfp*** SINO19/675+ s0705 77.6kg calf strain improving

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01/25/17 7:48.6 2,000m 1:57.1

1:55.7/8.9/7.2/6.9 (25/6/7/6)[7.5f2] s0710 SINO18/674+ mfp*** mathsout24/1 77.6kg

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01/25/17 3:24.5 909m 1:52.4

1:47.8/58.3 pace 500/409 (26/4) 2kHD

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01/24/17 7:45.1 2,000m 1:56.2

1:58.2/6.6/5.8/4.6 (24/5//6) [7.5f2] s0750 SINO17/673+ mfp** junkfood and 3 hrs sleep

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01/23/17 23:09.2 6,000m 1:55.7

3:52.1/3.2/9/2.7/1.2/46.0 = 11:39.2/29.9 (25/////6) [7.5f2] SINO16/672+ s0730 77.6kg mfp****

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